How should the water consumption be during Ramadan?

How should fluid consumption be in Ramadan? Does fluid intake affect basal metabolic rate?

If during Ramadan you cannot regulate your fluid intake while eating and you think that your metabolism is irregular at rest, let’s take a look at the articles and comments I have prepared for you:

Ramadan is a month when the diet and lifestyle of those who are fasting change. Therefore, fluid intake, air temperature, metabolism, stress, hypoglycemia and much more affect our diet. In general, in Ramadan, our society consumes heavy foods in sahur because they are hungry all day, and in iftar they burden the stomach more than once with wanting to be hungry all day.

Well, we haven’t consumed water for a long time, how should our fluid consumption be after this long time?

Fluid intake is very important for digestion and the body’s fluid needs. Since we cannot consume water all day long, we have to meet our water needs in sufficient quantities between Iftar and Sahur. The total liquid consumption should be 2.5-3 liters. Before the Sahur, 2/3 of the fluid requirement should be consumed and the remaining 1/3 should be used up during the Sahur. The amount of water varies depending on the metabolism, but on average, 1 glass of water every 30 minutes covers our fluid needs. At the same time, we should be careful to consume watery foods that increase fluid intake. Iftar soup, low-sugar or sugar-free compotes, low-sugar or unsweetened compotes and freshly squeezed fruit juices; Juicy fruits can be preferred as a snack. Sahur can be consumed as a classic breakfast. However, we should be careful that sugary and fatty foods consumed between Iftar and Sahur cause a feeling of thirst when fasting. Hence, we should avoid foods that are high in sugar and fat. Trying to stay away from sherbet desserts and oily pastries would be the right choice.

What should be the order of nutrition and the menu in Iftar and Sahur?

We should start iftar with light food, a soup without flour and cream is a good start to make it easy. Then you should take a 20 minute meal break and continue. We must have salad and bread on the table. In addition, compote-style soft drinks can be consumed. We should have light snacks 2 or 3 hours after the iftar. Juicy fruits, low-sugar or sugar-free soft drinks, milky desserts can be preferred for these snacks. Since consuming sweets with syrup increases the need for water and increases sugar quickly, we should avoid consuming them. Adequate caloric intake is necessary to maintain blood sugar balance and prevent weight loss. And for this, the right foods should be given preference.

One of the factors that affect your basal metabolic rate (BMR) is physical activity. Physical activity should be done 1 or 1.5 hours after the iftar. Instead of walking briskly, short walks at an easy pace are metabolically better.

Stress also affects the BMR; Since the body is hungry and thirsty for a long time, the body is stressed. Observing the nutritional balance and fluid intake with Iftar, and especially Sahur, can prevent this problem.

Determination of changes in the feeding status of fasters during Ramadan and Eid-al-Fitr. ÖZGEN, Assistant Doc. Dr. Melek YAMAN and Dr. Layla. 2006. 2006, Journal of Family and Society Education Culture and Research, p. 13 and 19.

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